An anti-aging diet low in saturated animal fats and high in fruits, vegetables and whole grains, remains the most potent weapon in the war on dementia and Alzheimer’s.

While science searches for genetic and other possible risk factors, several important international studies show that almost anyone can reduce their chances of age-related dementia and its most dreaded form, Alzheimer’s disease, by improving their diet, getting more exercise, and taking anti-aging supplements.

Artery-clogging saturated animal fats may be the most damaging risk factors for Alzheimer’s, the incurable brain-destroying disease that causes memory loss and confusion.

For example, a recent study showed that low levels of HDL, the ‘good’ cholesterol, are statistically connected to higher risks for dementia, regardless of overall cholesterol levels. Other studies tie into this one, showing that people treated for cardiovascular risk factors, such as high cholesterol, high blood pressure and diabetes, have a reduction in dementia symptoms.

Such studies are an important clue that diets high in saturated fats should be avoided. An anti-aging diet is low in saturated animal fats, and high in complex carbohydrates, including lots of varieties of vegetables, fruits and whole grains. And as we age, anti-aging supplements including proven age-fighters such as acetyl-l-carnitine, alpha lipoic acid, CoQ10, curcumin, DHA, and vincopetine are essential. According to several studies, these anti-aging supplements can help reverse or prevent age-related neurodegeneration and cognitive dysfunction.

But dietary changes and anti-aging supplements aren’t a complete defense. Other studies insist that a lack of physical exercise — and mental exercise — add to the risk for dementia. Since prevention is what we’re after, turn off the mind-numbing TV, get off the couch, and get walking, biking, playing tennis — whatever you can do, just do it.

And start solving daily crosswords, Sudoku puzzles, or any kind of mental game, to tone and maintain your brain-power. There are computer-based games you can play, and several neat, hand-held devices are available that stimulate mental functions too.

Alzheimer’s disease accounts for 60-80% of dementia cases, affecting nearly 5 million Americans. If nothing is done to change the trend, a quadrupling of cases is expected by 2050, posing a crippling threat to health care resources, along with the financial and especially personal burdens it can place on friends and relatives.

Until and unless science comes up with the as-yet elusive breakthrough everyone is hoping for, the best defense against dementia and Alzheimer’s is a simple commitment to an active life-style for your body and mind, and an anti-aging diet.